In addition to medical treatment, the following lifestyle changes may help you manage the symptoms of panic disorder:

Learn your triggers

Avoid caffeine

Avoid alcohol

Avoid drug use

Avoid smoking

Get plenty of rest

Schedule quiet time for yourself each day

Get regular exercise

Learn Your Triggers

Working with a therapist can help you learn what situations may trigger panic attacks. During this process, you will also learn how to better manage them when they occur, making them less stressful. This can help improve your overall quality of life, especially if you avoid specific situations.

Avoid Caffeine

Some people find that avoiding caffeine helps reduce panic attacks. Caffeine is commonly found in coffee, tea, chocolate, and some soft drinks.
Decreasing your caffeine intake
may help you feel less anxious.

Avoid Alcohol

Avoid Drug Use

Avoid
drug use
unless prescribed or approved by your doctor. If you think you are addicted to illegal drugs or
prescription
or nonprescription medications, ask your doctor for help overcoming dependence on these substances.

Avoid Smoking

Smoking has been linked to panic disorder. Talk to your doctor about how you can successfully
quit
.

Get Plenty of Rest

Schedule Quiet Time for Yourself Each Day

Give yourself a little quiet time each day. This is a great way to
reduce stress
and have time to think through some troubling problems.

Get Regular Exercise

Exercise has many benefits.
Having a regular routine
, even a simple one, will help reduce stress, manage anxiety, and improve your overall health. Try to get in 30 minutes of exercise per day most days of the week. This can be done with something as easy as walking. Consider adding two
strength training
sessions per week to help strengthen muscles and bones.

If you feel pressed for time, try using using regular exercise as your scheduled quiet time.

Revision Information

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.